Clean Day!
Squat Clean 1RM
0:00-5x30%
2:00-5x40%
4:00-4x50%
6:00-4x60%
8:00-3x70%
10:00-3x80%
12:30-2x85-90%
15:00-2x85-100%
18:00-1x85-PR Attempt #1
21:00-1x85-PR Attempt #2
Same philosophy as last week's Back Squat 1RM and yesterday's Overhead Squat 1RM...
It's been a moment since we've tested and we've done a lot of volume since... Let's see what you got!
PART 2
15 minutes
-3 sets, 1 every 5 minutes
At the 0:00, 5:00 and 10:00, run 500 meters.
After the first run, begin the AMRAP. At 5:00, stop where you are, run 500m, then continue
where you left off until the 10:00. Then, run 500m, get back and pick up where you left off until the 15:00. You have one score of cumulative rounds and reps.
AMRAP:
-5 Power Cleans
-10 Hanging Abs
-15 Wallballs
185/125, Toes to Bar, 20/14
155/105, Toes to Bar, 20/14
135/95, Toes Close to Bar, any size w/ full squat
115/75, Knees to 90, any size w/ full squat
95/55, Toes to KB, any size ball w/ any height as able as long as you do a full medball
squat